Salads add fiber and micronutrients to our diet. Salads must not be made the only meal. It is a part of the meal. A basic salad like onion, cucumber, carrot, tomatoes slices and greens will go with any foods. Salads must be healthy. Now a day’s people add so many unhealthy additives and canned ingredients to salads to make it tasty but not healthy. Never overload salads with creamy dressings, canned fruits or vegetables, fried items, cheese, mayonnaise etc. Salad must be prepared very hygienically. As it is eaten raw, extra care must be given to cleaning of vegetable and fruits.

A Salad has 5 important ingredients

    • Salad greens
    • Colorful vegetables
    • Healthy fats
    • Protein
    • Herbs
    • Dressing
SALAD GREENS

For a salad to be healthy, green leafy veggies must be the base of the salad. There are varieties of greens to choose. The greens must be soft, flavorful, crispy and low calorie. The greens can be cut into one fourth inch squares or as one wishes.

COLOURFUL VEGETABLES

There are many colorful vegetables to choose. Either use raw or steamed vegetables. Chop, shred, slice or dice.

HEALTHY FATS

Olive oil, Avocado diced or pasted, Olives, Nuts, Seeds can be used

PROTEINS

If you are using Salad as your mine course, then adding a protein is a must. Meat, Seafoods and grains/ lentils (sprouts, whole grain cooked or soaked).

HERBS

There are varieties of herbs – Coriander, Parsley, Basil, Mint, Tarragon, Chives, Dill, Thyme, Chervil etc.

SALAD DRESSING

Use only these ingredients as a salad dressing – Salt, Pepper, Olive oil, Mustard, Spices, Lemon or Vinegar. All other salad dressings are unhealthy.

NOTE
    • A SALAD MUST BE MADE HYGIENICALLY
    • USE GREEN LEAFY VEGETABLES, COLOURED VEGETABLES, FATS, HERBS AND SALAD DRESSING IN PROPER PROPORTION
    • CHOOSE COLOURFUL INGREDIENTS
    • A WELL-BALANCED SALAD HAS CARBOHYDRATES, PROTEINS AND FATS IN PROPER PROPORTIONS
    • ADD GOOD FATS
    • ONE GREEN VEGGIE MUST BE ADDED TO SALAD
    • IF NON-VEGETARIAN SALAD, ADD STEAMED MEAT, EGG, COTTAGE CHEESE, CHICKEN AND FISH RATHER THAN FRIED
    • ADD GOOD FATS LIKE OLIVE OIL
    • FATS, SALT, VINEGAR … MUST BE IN MODERATION
    • NUTS, SEEDS, DRY FRUITS CAN BE ADDED
    • ALWAYS ADD SALT, LEMON JUICE OR ANY SALAD DRESSING WHILE SERVING
1. SPROUTS MIX
INGREDIENTS
    • PEANUT SPROUTED – 1 CUP
    • GREEN GRAM SPROUTED – 1 CUP
    • BENGAL GRAM SPROUTED – 1 CUP
    • ONION CHOPPED FINE –1
    • GREEN CHILLIES – 2 CHOPPED
    • CORIANDER LEAVES – 2 TABLESPOONS CHOPPED FINE
    • SALT TO TASTE
    • LEMON JUICE – 1 TABLESPOON
METHOD OF PREPARATION
    • MIX ALL INGREDIENTS IN A BOWL
    • ADD SEASONINGS
2. CARROT BEETROOT AND COCOCNUT SALAD
INGREDIENTS
    • BEETROOT 1
    • CARROT 2
    • COCONUT 1/4TH
    • ONION CHOPPED FINE –1
    • ROASTED PEANUTS 4 TABLESPOON
    • SALT TO TASTE
    • LEMON JUICE 1 TABLESPOON
TEMPERING / TADKA
    • OIL
    • MUSTARD
    • CURRY LEAVES
METHOD OF PREPARATION
    • CHOP OR GRATE CARROTS AND BEETROOTS
    • ADD ALL INGREDIENTS AND GIVE TEMPERING
    • ADD LEMON AND SALT WHILE SERVING
3. GREEN GRAM DAL SALAD (KOSAMBARI)
INGREDIENTS
    • GREEN GRAM DAL (GREEN GRAM SPLIT AND HUSKED) 1 CUP SOAKED FOR ABOUT 2 HOURS
    • CUCUMBER – 1 DESKINNED AND CHOPPED FINE, IF SEEDS ARE TOO RIPE, DESEED
    • CARROT – 1 DESKINNED AND CHOPPED FINE
    • COCONUT – 1/4TH GRATED
    • SALT TO TASTE (ADD WHILE SERVING)
    • LEMON JUICE 1 TABLESPOON (ADD WHILE SERVING)
TEMPERING
    • OIL -2 TEASPOON
    • MUSTARD – 1 TEASPOON
    • RED CHILLIES – 1
    • HING – A PINCH
    • CURRY LEAVES – 1 SPRIG
METHOD OF PREPARATION
    • MIX ALL INGREDIENTS
    • GIVE TEMPERING
    • ADD SALT AND LEMON WHILE SERVING